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Baked White Fish with Onions, Peppers, Olives, and Feta

I've been making Baked White Fish with Onions, Peppers, Olives, and Feta for years and love these flavors. And this tasty and easy way to cook fish is low-carb, Keto, low-glycemic, gluten-free, and South Beach Diet phase one. Use the Recipes-by-Diet-Type Index to find more recipes like this one.

Baked White Fish with Onions, Peppers, Olives, and Feta is a recipe I came up with in the very earliest days of my blog, and it's a favorite quick dinner that I've been making it for years. You can make this with any type of mild white fish, but I probably use Tilapia the most, and using a topping with finely chopped red onion, red bell pepper, green olives, and Feta adds a lot of flavor to the mild-flavored Tilapia. If you're not a Tilapia fan, use any any mild white fish such as halibut, orange roughy, cod, or sole.

There's a small amount of mayo spread over the fish to keep the topping on, and that also keeps the fish moist when it's baked at a high temperature. It's important to start with room-temperature fish pieces, so the fish cooks quickly without the topping ingredients getting too done. If green olives are a non-starter at your house, try it with capers instead, but please try this way of cooking fish if you like these flavors and I bet it will become a repeater at your house too!

Take the fish out of the fridge and let it come to room temperature while you chop up the red onion, red bell pepper, and green olives, and crumble the feta. (Amazing chopping skills in this photo by my nephew Jake!)

Heat the oil over medium-high heat and saute the red onion and red bell pepper about 3 minutes.

Turn the heat to medium, add the green olives, and cook about 2 minutes more. Turn off the heat and let the mixture cool a little before you stir in the feta.

If the surface of the fish seems wet, blot dry with paper towels so the mayo will stick.

Season the fish with salt and pepper and spread a very thin layer of mayo over the top of each piece of fish.

Stir the crumbled feta into the onion-pepper-olive misture.

Use a spoon to spread the mixture over the top of the fish, pressing it down slightly as needed to get the topping to stick.

Roast 10-15 minutes in a preheated 425F/220C oven. (Cooking time will depend on the thickness of the fish, but it's usually closer to 15 minutes unless the fish pieces are really thin.

It's done when the fish is opaque and firm to the touch and the topping is slightly browned.

Put fish in casserole dish and season with salt and pepper. Spread a small amount of mayo evenly over the surface of each piece of fish. Stir feta into red pepper/onion/olive mixture and spread that over the top of fish. (Pile it on so all the mixture is used. It doesn't matter if some falls off while it's cooking, but press it down so it sticks as much as it can.)

Bake until fish is opaque and white throughout and topping is barely starting to brown, 10-15 minutes. Thinner pieces of fish may be done in 10 minutes, but thicker ones will take the entire 15 minutes. Serve hot.

This is a tasty low-carb recipe that's a perfect Phase One dinner for the South Beach Diet, and would be great for most other low-carb eating plans. You could omit the Feta and use an approved mayo and this could even be Paleo.

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44 comments:

What a great recipe. I love, love, LOVE tilapia. I am always looking for new ideas on how to serve it. And, I was also excited to see is on the "best choice" list, a list I posted after my visit to the aquarium.

Thomas, I take all the photos on KK unless otherwise credited. I use a Canon Rebel XT Digital SLR camera. The two lenses I use are a 50 MM 1:2.5 Macro lens and a 50 MM 1:1.8 lens. I basically know nothing about photography, and if I get a good shot it's luck plus a good camera. I take nearly all my food shots inside this light box because my house faces north and I don't get much natural light in my kitchen. I use Adobo Lightroom to edit the photos, really a great product and not too expensive. I take about 50 shots for every one that I use, which I think is key to getting good pictures. Even so, I'm often not quite satisfied with the photos, but I'm trying to learn more.

Thomas, you are too kind. I didn't realize that Rand doesn't have them any more, but you can get it from Amazon.com. I really think it makes a difference, especially for people like me who don't have good natural light.

Kalyn, what a lovely dish. I am so happy that you gave some substitutes for tilapia as I have never seen it in England ( not where I live anyway)and I have felt very tempted by this recipe. I love the crumbled feta!!1

I forgot to mention, too, that I ended up doing this with pollack since I didn't have tilapia on hand. That fish worked just fine, so I suspect the "any mild white fish" could probably be added. I'd love to try this with corvina filets, but they've not been on sale yet where I shop. - Donna

This recipte is fantastic. I used olives and capers together and it came out wonderful. Just last week I started on South Beach, looking to lose 60 pounds (preferably before I turn 30 next year!) and with your blog I can do it! Inspiring and helpful and great pictures. Thank you!

I'm going to make it tonight - but with Hake, since that is what I have at home (I love Hake - do you know if it's environmentally friendly too?).

I might be adventurous and add cherry tomatoes cut in half to the sautéed vegetables.

Thanks for this recipe and for all the other ones - without your blog I would never be able to do the South Beach diet that works so well for me (my husband is so impressed with the results - he is joining me on the diet too!)

My ingredients on hand were flounder and orange bell pepper. Used Spanish onion and capers (cut amount in half when substituting for the olives). Used too much olive oil light mayo, and astounded at how delicious the extra sauce was over the grilled asparagus (George Foreman). This recipe with its variations is now one of my favorites, and my mom's. Thank you. South Beach just became much more doable. I am so happy to find your blog!

I think it has potential, but without experimenting I couldn't say just how to do it. The tricky part would be getting the chicken cooked through without drying it out. I think you'd need to brown the chicken in a pan just a little before you add the topping, maybe pound the chicken breasts to an even thickness as well. I'd love to hear how it works if you try it!

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